🥛

Cottage cheese

Good Protein

½ cup cottage cheese (110 g) per serving.

12.1g
protein per serving
Calories
92
per serving
Protein density
13.1
g per 100 cal
Calorie cost
7.6
cal per 1g protein
To hit 30g protein
2.5 cups
273g · 229 cal

Macro breakdown

Protein12.1g(54%)
Carbs4.7g(21%)
Fat2.5g(25%)
Fiber0g

Tips to maximize protein

1.Check the expiration date and store Cottage cheese in the coldest part of your refrigerator
2.Bring to room temperature before eating for best flavor
3.Mix with fresh fruit or nuts for a balanced snack
4.Use as a protein-rich base for smoothies and parfaits
5.Look for varieties with live active cultures for probiotic benefits

Pairs well with

🌾
Oats
5.4g
153 cal
🥜
Almonds
6g
164 cal

Similar dairy foods

🥛
Cheddar cheese
1 oz cheddar cheese (28 g)
6.4g
🥛
Chobani Complete Greek yogurt
1 container (150 g)
10g
🥛
Cream cheese
1 oz cream cheese (28 g)
1.7g

Meals with Cottage cheese

See all meals →
🍳

Eggs and Cottage Toast

10m

Three scrambled eggs with cottage cheese on whole wheat toast. A classic high-protein breakfast with 40g protein.

41gprotein
5gfiber
520cal
Vegetarian
🍳

Cottage Cheese Fruit Bowl

No cook

Simple cottage cheese bowl topped with chia seeds and fresh raspberries. Quick no-cook breakfast with 30g protein.

26gprotein
11gfiber
279cal
VegetarianNo Eggs
🍳

Cottage Cheese Spinach Egg Muffins

25m

Baked egg muffins with cottage cheese and spinach. Perfect for meal prep with 32g protein per serving.

33gprotein
2gfiber
322cal
Vegetarian
🍳

Protein Oats with Cottage and Peanut Butter

10m

Oatmeal boosted with cottage cheese, peanut butter, and hemp hearts. Comfort food with 34g protein.

34gprotein
12gfiber
660cal
VegetarianNo Eggs
🥜

Cottage Cheese, Raspberries and Chia

No cook

Cottage cheese with fresh raspberries and chia seeds. High fiber snack with 16g protein and 13g fiber.

14gprotein
9gfiber
171cal
Vegetarian
🥜

Peanut Butter Cottage Cheese

No cook

Cottage cheese mixed with peanut butter. Protein-packed snack with 19g protein.

19gprotein
2gfiber
276cal

Frequently Asked Questions

Cottage cheese contains 12.1g of protein per serving. This makes it an excellent high-protein choice with a protein density score of 13.1 (grams of protein per 100 calories).

You need approximately 2.5 servings of Cottage cheese to reach 30g of protein, which would provide about 229 calories. Consider combining with other protein sources for a more practical portion size.

Cottage cheese provides 12.1g of protein for 92.4 calories, giving it a calorie cost of 7.6 calories per gram of protein. This excellent protein-to-calorie ratio makes it a great choice for weight loss.

Most Cottage cheese products don't contain significant probiotics unless specifically labeled with "live and active cultures." For probiotic benefits, look for fermented dairy options like yogurt or kefir.

Nutrition data sourced from USDA FoodData Central.

Last verified: 2025-02-16